*The number "21" refers to the number of total reps you do in one set. However, this particular "21" is divided into three 7-rep segments that ultimately target the entire bicep.1st 7 Reps: For the first seven reps, go from the bottom of the movement up to the halfway point (with your arms at a 90 degree angle and hands at elbow level).2nd 7 Reps: Go from the halfway point up to the top of the bicep curl (hands up near shoulder level).3rd 7 Reps: Start at the bottom of the movement and complete a full range of movement all the way up.

*The number "21" refers to the number of total reps you do in one set. However, this particular "21" is divided into three 7-rep segments that ultimately target the entire bicep.1st 7 Reps: For the first seven reps, go from the bottom of the movement up to the halfway point (with your arms at a 90 degree angle and hands at elbow level).2nd 7 Reps: Go from the halfway point up to the top of the bicep curl (hands up near shoulder level).3rd 7 Reps: Start at the bottom of the movement and complete a full range of movement all the way up.